What are shin splints and how can I treat them?
Shin splints treatment. Treating shin splints involves reducing pain and inflammation, identifying and correcting training errors and biomechanical problems and restoring muscles to their original condition through stretching, exercises, and massage. The full rehabilitation process may take anywhere from 3 weeks to 12 weeks.
Can I run with shin splints?
Running with shin splints is generally not advised. It is always better to take a rest and let your body heal in time instead of trying to fight through the injury. Continuing to run with a shin splints injury can create an even bigger problems and may in some cases be dangerous for your body.
What are shin splints symptoms?
Unsurprisingly, the main symptom of shin splints is a dull, aching pain in the front part of the lower leg. Other symptoms may include: Inflammation along the shin bone. Area is tender to the touch. Pain develops during or shortly after exercise. Pain worsens in the morning. Numbness and weakness in feet.
Where is shin splint pain located?
Shin splints cause pain in the front of the outer leg below the knee. The pain of shin splints is characteristically located on the outer edge of the mid region of the leg next to the shinbone (tibia).
What are Shin exercises?
Lie faceup with your arms resting at sides, knees bent, and feet flat on the floor. Extend right leg straight out so that knees are in line. Squeeze glutes and engage left hamstring to lift your hips up off the floor. Complete 10 to 15 reps.
How do you stretch Shin?
Kneeling Shin Stretch. The ideal stretch to perform at home is the kneeling stretch. It stretches your shins while strengthening calves. Kneel on a carpeted area, folded blanket or yoga mat. Point your toes, contracting your calf muscles and stretching your shins. Hold the stretch for 20 to 30 seconds.
How long will my shin splints last?
Some people experience shin splints that last longer than 8 or 9 weeks . This may occur if you return to the aggravating activity before your anterior tibial muscle is ready to accept the stressors that it encounters.